T Nation

Eating Big 101

This is a food-related thread whose purpose is to inspire the 140-pound bean stalk who wants to “get swole” but faces the usual obstacles: he can’t cook; his mother only feeds him pop-tarts; he doesn’t have much time or money; he can imagine eating big but it’s “hard”, boohoohoo.

Let’s share some of the recipes, techniques, and insights that can help even the cheapest and most inept little slobs go from twig to big. Let’s destroy the myth that proper nutrition has to be complicated and expensive.

I’ll start with something simple that I make almost every day.

Ingredients:
1 Bag “Boil-in-Bag” Brown Rice (takes 5 minutes to cook, requires no measuring or attention)
1 Can Black Beans (I rinse all the slimy black juice off in a strainer)
2 Cans Tuna (buy the cheap smelly stuff, just drain all the liquid out and it’ll be better)
Assorted Frozen Veggies (I don’t recommend the mixes)

Find a pot big enough to hold all your ingredients. Boil the rice and remove. Boil the vegetables briefly (frozen veg needs very little cooking time). Strain the veggies into the strainer that your beans should still be in. Put the empty pot on the stove and pour in as much olive oil as you want. Fry the brown rice in the oil and add the tuna. At this point you can add dry seasonings like curry powder, chili powder, etc. Add the veggies and beans, stir it all up, and behold a pot full of wonderfully healthful food, made in less than 10 minutes. At this point you can add liquid seasonings like soy sauce, tabasco, etc.

This meal amounts to over 2000 calories and over 100 grams of protein. The great thing about a preparation like this is that you can make it in the morning, throw it in the fridge, and keep coming back for another bowlful any time you feel up to it. Just scoop some into a hot pan and stir-fry it till hot.

You don’t have to be making chicken cacciatore, 8-bean chili, or gorgonzola stuffed tenderloin to gain muscle. You don’t have to cook huge and elaborate meals every two hours. You don’t have to chart out weekly nutrition plans. You need to “eat fuckin’ tons and lift heavy shit”, as Eugen Sandow once said.

Bump

I like garbanzo beans, they’re mmmm good.

I cook all my shit for the week on sundays. Makes everything easy.

Also, you can make a huge calorie shake easy, just use some of these ingredients:

  1. Half and half! (300+ calories a cup!)
  2. PB
  3. Nuts
  4. Flax meal
  5. protein

Then add in any flavorings, fruits, vegetables, greens powders, and ice and you’re ready to get yolked!

How about a gallon of milk per day?

It’s been said many times before, but oil and butters rule. Olive oil, coconut oil, fish oil, peanut butter, almond butter, cashew butter, etc. I like these a lot because they are low volume, high calorie, and very portable.

Take your favorite shake and add a tablespoon of olive oil, a tablespoon of coconut oil, and a tablespoon of peanut butter. You just added about 350 calories that you won’t even notice while chugging!

Of course, a gallon of milk a day is great, but sadly I can’t drink a glass any longer without some serious GI issues. (tear)

natty PB is like the secret CIA infiltration unit of adding cals… that make shakes taste great!

I feel wrong when i get to add some to my nightly shake…i feel like i just blended a dozen reese’s peanut butter cups and did a fatty man’s candy gorge.

Oh! drizzle Oils over veggies and add a spice, the oil will act as a binder and the veggies will be coated in your spices of choice.

a Sack of potatoes goes a long way…

Wanna know my secret for week long chicken goodness? Look up beer butt chicken. I have a double can support wire and i can cook 2 whole chickens, and a mess of potatoes/carrots/other root veggies/rice/pasta at the bottom of the tray. good for 4-5 days of meals. One meal if the family finds out.

Best Tool Ever: Blender

My shake:
oj-16oz
whey-2scp
flax-8g
oats-1/2C
blueberries-70g
strawberries-144g
bcaa-5g
creatine-5g
cottage cheese-1C

That gets you: 810kCal,75g Protien, 14g fat, 91g carbs.

Tastes good too!

[quote]brancron wrote:
This is a food-related thread whose purpose is to inspire the 140-pound bean stalk who wants to “get swole” but faces the usual obstacles: he can’t cook; his mother only feeds him pop-tarts; he doesn’t have much time or money; he can imagine eating big but it’s “hard”, boohoohoo.

Let’s share some of the recipes, techniques, and insights that can help even the cheapest and most inept little slobs go from twig to big. Let’s destroy the myth that proper nutrition has to be complicated and expensive.

I’ll start with something simple that I make almost every day.

Ingredients:
1 Bag “Boil-in-Bag” Brown Rice (takes 5 minutes to cook, requires no measuring or attention)
1 Can Black Beans (I rinse all the slimy black juice off in a strainer)
2 Cans Tuna (buy the cheap smelly stuff, just drain all the liquid out and it’ll be better)
Assorted Frozen Veggies (I don’t recommend the mixes)

Find a pot big enough to hold all your ingredients. Boil the rice and remove. Boil the vegetables briefly (frozen veg needs very little cooking time). Strain the veggies into the strainer that your beans should still be in. Put the empty pot on the stove and pour in as much olive oil as you want. Fry the brown rice in the oil and add the tuna. At this point you can add dry seasonings like curry powder, chili powder, etc. Add the veggies and beans, stir it all up, and behold a pot full of wonderfully healthful food, made in less than 10 minutes. At this point you can add liquid seasonings like soy sauce, tabasco, etc.

This meal amounts to over 2000 calories and over 100 grams of protein. The great thing about a preparation like this is that you can make it in the morning, throw it in the fridge, and keep coming back for another bowlful any time you feel up to it. Just scoop some into a hot pan and stir-fry it till hot.

You don’t have to be making chicken cacciatore, 8-bean chili, or gorgonzola stuffed tenderloin to gain muscle. You don’t have to cook huge and elaborate meals every two hours. You don’t have to chart out weekly nutrition plans. You need to “eat fuckin’ tons and lift heavy shit”, as Eugen Sandow once said.

[/quote]

That sounds fucking awesome - I think I need to try that. I’m trying to keep my grain/cereal carbs below 100g a day though, do you know a decent substitute for the rice offhand or should I just leave it out? Thanks for the tip.

well the obvious replacement would be another legume such as green peas if you want more fiber/less carbs

[quote]B rocK wrote:
Best Tool Ever: Blender[/quote]

Always deserves an obligatory mention in every Eating 101 thread.

They are small snacks but eating more than one would be eating big I suppose or they could accompany any of your meals

Get one massive mixing bowl.
add 200g of mince
1 egg white
half a chopped onion
2 table spoons of sweet corn
table spoon of your favorite sauce
chilli powder

mix all this in.

once mixed hollow out 4 peppers and stuff the mixture into these, coat the peppers with some oil and place into a baking tray with a cm of water in.

Pre-heat oven to 180 degrees and place peppers onto a baking tray and cook for 40 mins.

remove add a small amount of your favorite sauce to the top with a slice of your favorite cheese, bake for another 10 mins.

job done, these can be re-heated when ever you need to add protein to meals.

That sounds fucking awesome - I think I need to try that. I’m trying to keep my grain/cereal carbs below 100g a day though, do you know a decent substitute for the rice offhand or should I just leave it out? Thanks for the tip.[/quote]

Bro you really dont need to watch your grain carbs all that much! Your 160lb’s…that being said you could use sprouts instead of rice if you really want to I guess!

That recipe does sound pretty dope! im trying that for sure if you make it into 3 meals you only need a couple shakes and maby some egges and your done eating for the day! Nice one OP

[quote]Dave.F wrote:
Bro you really dont need to watch your grain carbs all that much! Your 160lb’s…that being said you could use sprouts instead of rice if you really want to I guess!

That recipe does sound pretty dope! im trying that for sure if you make it into 3 meals you only need a couple shakes and maby some egges and your done eating for the day! Nice one OP
[/quote]

My mom’s side is almost pure endomorph (although none of them are really, really fat) so ever since I started eating right I’ve been watching my carb intake. You have a pretty valid point though, I can probably be looser with it. Thanks for the suggestion.

And it’s 167 lbs, not 160. :stuck_out_tongue: I’ll change my profile accordingly.